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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 7 days ending Apr 6:

activity # timemileskm+m
  paved running5 4:22:45 19.79(13:17) 31.85(8:15) 469
  trail running3 3:09:26 14.41(13:09) 23.19(8:10) 611
  orienteering1 53:45 4.22(12:44) 6.79(7:55) 16613c
  rowing machine5 50:00 6.96(7:11) 11.2(4:28)
  Exercises2 28:00
  Total14 9:43:56 45.38 73.03 124613c
  [1-5]14 9:32:53
averages - sleep:8.6 rhr:42 weight:142.5lbs

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Saturday Apr 6 #

3 PM

trail running 1:01:50 intensity: (5:10 @0) + (26:31 @1) + (10:47 @2) + (19:22 @3) 3.87 mi (15:59 / mi) +171m 14:03 / mi
ahr:97 max:120

with Judy at Northfield Mt.

Friday Apr 5 #

rowing machine 10:00 [3] 2.19 km (4:34 / km)

4 PM

paved running hills 1:01:38 intensity: (1:56 @0) + (17:22 @1) + (10:45 @2) + (23:57 @3) + (4:13 @4) + (3:25 @5) 4.56 mi (13:31 / mi) +196m 11:55 / mi
ahr:110 max:152 shoes: Altra Solstice

12x Erin's Way

Thursday Apr 4 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:43 slept:9.0 weight:143lbs

20situps,15pushups, 70heeldrops
3 PM

paved running 54:49 intensity: (2:07 @0) + (42:13 @1) + (8:05 @2) + (2:24 @3) 4.03 mi (13:36 / mi) +77m 12:51 / mi
ahr:94 max:121 shoes: Altra Instinct 1.5

with Judy, 1 nip bottle, 1 pint bottle.
5 PM

Exercises (Ballista routine) 14:00 [3]

Wednesday Apr 3 #

rowing machine 10:00 [3] 2.2 km (4:33 / km)
rhr:40 slept:8.5 weight:142lbs

30situps,15pushups,70heeldrops,2m/1legstand
11 AM

paved running 37:22 intensity: (9 @0) + (8:56 @1) + (12:24 @2) + (14:10 @3) + (1:02 @4) + (41 @5) 3.05 mi (12:15 / mi) +43m 11:44 / mi
ahr:107 max:149 shoes: Asics 1000-5

PO and water Co.
2 PM

paved running 54:34 intensity: (26 @0) + (33:10 @1) + (18:00 @2) + (2:58 @3) 4.05 mi (13:28 / mi) +79m 12:42 / mi
ahr:97 max:111 shoes: Asics 1000-5

with Judy, feeling quite tired.

Tuesday Apr 2 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)

12 PM

trail running long 1:59:28 intensity: (14 @0) + (4:26 @1) + (5:33 @2) + (1:47:48 @3) + (1:21 @4) + (6 @5) 10.05 mi (11:53 / mi) +440m 10:28 / mi
ahr:119 max:146 shoes: Columbia Master Fly

For entertainment purposes, I ran 2 sections of the DDB 50Km. I was going for 2 hours or 10 miles, whichever came first.
Unfortunate incident at about 44 minutes, I tripped on a rock and went down fast and hard. As the ground, or protruding rocks approached my face, I managed to get my hands out, but this could be bad.
Upon opening my eyes on landing, I noted no serious pains. The rocks were just inches away for my face. I sat there a few minutes, as the adrenaline came and went.
Had a moderately sprained right middle finger, a bruised left palm, definitely a scrape under my tights on the right leg around my knee, but nothing to keep me from running, so got up and continued, with a renewed sense of vulnerability.
I had never fallen before on training runs in the Blue Hills, so this was ….discouraging?

Monday Apr 1 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
slept:8.0

30abs,40/40hamballs,40/40heeldrops,20lifts.

Exercises (ballista routine) 14:00 [3]

11 AM

paved running 54:22 intensity: (29 @0) + (45:57 @1) + (7:08 @2) + (48 @3) 4.1 mi (13:16 / mi) +73m 12:34 / mi
ahr:93 max:121

Sunday Mar 31 #

10 AM

trail running warm up/down 8:08 intensity: (32 @0) + (5:17 @1) + (2:17 @2) + (2 @3) 0.49 mi (16:35 / mi)
ahr:93 max:105 slept:9.0 shoes: Inov-8 OROC 340

orienteering race 53:45 intensity: (30:56 @3) + (18:16 @4) + (4:33 @5) *** 4.22 mi (12:44 / mi) +166m 11:21 / mi
ahr:135 max:150 13c shoes: Inov-8 OROC 340

A good steady run. Number 6, I should have been more cautious, I know this area is confusing, and the pine saplings make visibility poor. Tried to compass in from a known point on the south trail, came upon Ethan who seemed misplaced. After a shot at where I thought it should be, I went to the N trail and came in from near the intersection, Ethan was just leaving, so not too much time lost.
Something of a NEOC reunion of the 80's, Bob Lux, JR and Beth, Alar and Eva, and so many others.

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